Frequently Asked Questions

No we require all potential new members to go through our On Ramp program. This is a three week program that meets Monday and Wednesday at 7:30 pm and Friday at 6:30 pm. The cost of this is $150 for the program. We offer this in June, September, January and April.

If you are eager to start and don’t want to wait for the next On Ramp program to start, we also offer an Express On Ramp. We require up to 4 sessions at $50 a session so we can teach all of the Crossfit movements before you integrate into a group class.

We offer a Saturday Community WOD at 8:30am that anyone can come to free of charge. You may come by and meet our coaches and observe a class, please check our schedule and stop in.

No! One of the many great things about CrossFit is that every workout can be scaled or modified to suit any fitness level. What that means is that a new CrossFitter and a veteran Crossfitter can do the same workout, but the workout is scaled according to each athlete’s fitness level. We teach our athletes how to scale and modify workouts in all of our introductory programs and our coaches always provide modifications in our regular group classes. You do not need to get in shape before starting at CrossFit FC Fountain City. That’s what we are here for.

Yes! While you will not see crunches at CrossFit FC Fountain City, we know that a weak trunk and poorly stabilized spine is the single most significant limiting factor in all human movement and sports. To this end, our programming specifically addresses trunk or “core” strength.

Surely because we never do any long sessions of running, CrossFitters can’t have any endurance or stamina. Wrong. The widely touted measure of aerobic stamina and endurance is VO2 max, the amount of oxygen that your body can consume during sustained aerobic exercise — medium intensity stuff like distance running or biking. There is a common misconception that long bouts of aerobic exercise are the only way to build stamina and endurance, but this simply isn’t true.
In the same way muscles must be taken beyond their limits and torn to stimulate growth, your ability to process oxygen must be pushed out of equilibrium in order to increase your capacity to process it. Running at some level below your aerobic threshold (i.e. less than 100% VO2 max) will do little if anything to increase this ability. To push it out of equilibrium and induce growth you have to workout at 200% or more of your aerobic ability. In metabolic terms, you need to work the high-intensity phosphagenic and glycolytic pathways in order to improve the medium-low intensity aerobic pathway.
Still want to learn more? Check out this article from the CrossFit Journal.